Meal prepping used to sound like something only YouTube fitness influencers do. Now it’s a survival strategy in Nigeria.
Focus on meals that are easy to make, cheap, editable, and store well.
Examples: Jollof rice, Beans & plantain, Spaghetti stir fry, Yam porridge, Egusi soup + swallow, Fried rice.
| Item | Price (₦) |
| Rice (2 derica) | 1,200 |
| | Beans (2 derica) | 1,000 |
| Plantain (4 pcs) | 1,200 |
| Tomatoes + pepper mix | 1,000 |
| Palm oil | 900 |
| Groundnut oil | 1,000 |
| Seasoning | 500 |
| Vegetables (ugwu) | 500 |
| | Yam (small tuber) | 1,200 |
| Eggs (1 crate) | 3,200 |
| Protein (fish or little beef) | 1,500 |
– Jollof Rice (5 portions)
– Beans + Plantain (4 portions)
– Spaghetti Stir Fry (3 portions)
– Yam Porridge (3 portions)
– Egusi Soup (5 portions)
– Use airtight containers, leave space for reheating, label containers.
Monday: Jollof + egg
Tuesday: Beans + plantain
Wednesday: Spaghetti
Thursday: Egusi + eba
Friday: Yam porridge
Saturday: Jollof
Sunday: Beans
Meal prepping isn’t poverty; it’s time and money management.
